Ulindele umntwana? Ake sifunde lezi zinto ngokudla ngesikhathi sokukhulelwa! (Ukudla Okunomsoco Kokukhulelwa)

Uma ulindele ilungu elisha emndenini wakho kulezi zinsuku, okokuqala, halala! Lesi yisikhathi esikhethekile kakhulu. Ngakho-ke, phakathi nalesi sikhathi esikhethekile, udinga ukunakekela impilo yakho kanye neyengane yakho encane esibelethweni sakho. Phakathi kwazo, ukudla nokuphuza kubaluleke kakhulu. Abantu abaningi bacabanga ukuthi uma ukhulelwe , udinga ukudla abantu ababili. Kodwa okubaluleke kakhulu ukungadli kakhulu, kodwa ukudla izinto ezinhle ezinempilo ngendlela efanele. Ake sixoxe ngalokho namuhla, kulungile?

Ingabe kufanele udle kakhulu ngesikhathi sokukhulelwa? Kufanele udle okungakanani?

Omama nogogo bethu bavame ukuthi, "Manje sidinga ukudla abantu ababili." Kukhona iqiniso kulokho, kodwa asidingi ukudla okuningi njengoba sicabanga. Uma ukhulelwe umntwana oyedwa, udinga amakhalori engeziwe angu-340 kuya kwangu-450 ngosuku. Kodwa hhayi ezigabeni zokuqala zokukhulelwa, kodwa ezigabeni zakamuva lapho umntwana ekhula ngokushesha.

Cabanga ngakho, leli nani lamakhalori alilikhulu kangako. Inkomishi yokusanhlamvu kanye nengilazi yobisi ekuseni kuzokunikeza lelo nani ngokushesha. Into ebalulekile ukuthi la makhalori engeziwe owadlayo avela ekudleni okunomsoco okuzosiza ukukhula komntwana wakho kanye nokuthuthukiswa kobuchopho bakhe. Amakhalori angenalutho nje awasizi ngalutho.

Yiziphi izakhamzimba ezibaluleke kakhulu kulesi sikhathi?

Ukudla okunempilo kufanele kufake amaprotheni, ama-carbohydrate, amafutha, amavithamini, amaminerali, kanye namanzi amaningi. Kungcono ukukhuluma nodokotela wakho bese uhlela uhlelo lokudla olukufanele, njengoba izidingo zawo wonke umuntu zingase zihluke.

Kodwa ngokuvamile, kunezakhamzimba ezimbalwa ezibalulekile kuwo wonke umuntu ngalesi sikhathi.

Iyini i-folic acid? Kungani ibalulekile?

Cishe uke wezwa ngesakhamzimba esibizwa ngokuthi i-folic acid selokhu waqala ukucabanga ngokuba nomntwana. Kuyi-vitamin B. Kuyasiza ekuvimbeleni ukukhubazeka kwe-neural tube , njenge- spina bifida, okungenzeka ezigabeni zokuqala zokukhula komntwana. Yingakho kubaluleke kakhulu ukuthola i-folic acid eyanele ngaphambi kokuba ukhulelwe kanye namasonto ambalwa okuqala okukhulelwa.

I-Folate itholakala ngokwemvelo kuluhlaza okunamaqabunga (ikakhulukazi oluhlaza okotshani), amantongomane, amalentili, ama-chickpeas, kanye nobhontshisi oluhlaza. Kodwa odokotela ngokuvamile batusa ukuthi abesifazane abazama ukukhulelwa futhi phakathi nokukhulelwa kwabo (ikakhulukazi ezinsukwini ezingu-28 zokuqala) bathathe amaphilisi e-folic acid. Ngakho-ke, ingabe kuwumqondo omuhle ukubuza udokotela wakho ngalokhu?

Izinzuzo zeCalcium

Siyazi ukuthi i-calcium ibaluleke kangakanani ekugcineni amathambo namazinyo ethu eqinile.I-calcium iphinde isize uhlelo lokujikeleza kwegazi , uhlelo lwemisipha, kanye nohlelo lwezinzwa ukuthi lusebenze kahle. Ubisi nokudla kobisi kuyimithombo engcono kakhulu ye-calcium.

Abanye abantu banezinkinga zesisu uma bephuza ubisi, okubizwa ngokuthi ukungabekezelelani ne-lactose . Noma, uma ungaluthandi ubisi, buza udokotela wakho mayelana nesengezo se-calcium. I-calcium itholakala nasezinhlanzini ezincane ezinamagobolondo (isb., i-halibut, ama-sardine), i-tofu, i-broccoli, isipinashi, kanye neziphuzo zezithelo eziqiniswe nge-calcium.

Ingabe ungumuntu odla imifino/odla imifino kuphela?

Odokotela ngokuvamile abancomi ukuqala ukudla okusha kwe-vegan ngesikhathi sokukhulelwa. Kodwa-ke, uma usuvele ulandela ukudla kwe-vegan noma kwe-vegan, ungaqhubeka nokwenza kanjalo ngokuqapha. Kodwa-ke, kufanele nakanjani wazise udokotela wakho.

Kungaba nzima kancane ukuthola umsoco owudingayo ngaphandle kokudla inhlanzi, inyama, inyama yenkukhu, kanye nobisi, ushizi namaqanda. Ungadinga amaprotheni engeziwe futhi ungadinga ukuthatha izithasiselo zevithamini B12 kanye nevithamini D.

Yiziphi ezinye izakhamzimba ezibalulekile ezikhona?

Ngaphezu kwalezi zakhamzimba, i-iron (etholakala enyameni, emifino eluhlaza okotshani, kanye namantongomane), i-iodine (etholakala ekudleni kwasolwandle, emaqandeni, kanye nobisi), kanye ne-choline (etholakala enyameni, emaqandeni, kanye namantongomane) nakho kubaluleke kakhulu ngalesi sikhathi. Ngezinye izikhathi kunzima ukuthola okwanele kwakho konke lokhu ekudleni esikudlayo sodwa. Yingakho odokotela bevame ukuncoma ukuthatha amavithamini akhethekile okukhulelwa nsuku zonke.

"Khumbula, konke ukudla okudlayo kunomthelela ekukhuleni okunempilo kwengane yakho. Yingakho kubaluleke kakhulu ukudla ukudla okunempilo nokulinganiselayo."

Ingabe kuyinto evamile ukuba nezifiso zokudla?

Kuvamile kakhulu ukuba nezifiso zokudla ngesikhathi sokukhulelwa. Omama bethu bakubiza ngokuthi “izifiso zokudla.” Abanye abantu bafisa ushokoledi, ukudla okubabayo , izithelo, noma ngisho nokudla okududuzayo. Kodwa abanye abantu bangase bafise nezinto ezingezona ukudla, njengobumba noma umbila. Lokhu kubizwa ngokuthi i-pica .

Ukudla izinto ezingesilo ukudla kuyingozi kakhulu kuwe nakumntanakho. Uma nawe ufisa izinto ezingavamile kangaka, ungabi namahloni utshele udokotela wakho ngakho.

Ngaphandle kwalokho, uma ufisa ukudla okunempilo nokunempilo , awudingi ukulawula lezo zifiso. Esikhathini esiningi, lezi zifiso zizophela cishe ezinyangeni ezintathu ukhulelwe.

Yikuphi ukudla neziphuzo okufanele uzigweme ngesikhathi sokukhulelwa?

Ngaphezu kokudla ukudla okuhle nokunomsoco, kunezinto okufanele uzigweme ukuzidla nokuphuza phakathi nalesi sikhathi. Kubaluleke kakhulu ukuzazi nazo.

• Utshwala : Utshwala abukhuthazwa nhlobo ngesikhathi sokukhulelwa. Ngisho nomthamo omncane awubhekwa njengophephile. Ngakho-ke gwema utshwala ngokuphelele.
• Amavithamini Nemikhiqizo Yamakhambi: Ungathathi amavithamini noma imikhiqizo yamakhambi ngaphandle kokubonisana nodokotela. Ezinye izinto zingaba yingozi enganeni engakazalwa.
• I-Caffeine: Kungcono ukungasebenzisi i-caffeine (ikhofi, itiye, iziphuzo ezibandayo) ngangokunokwenzeka. Kodwa odokotela abaningi bathi ukuphuza inkomishi eyodwa noma ezimbili zekhofi noma itiye (ama-ounces angu-6-8) ngosuku ngeke kubangele umonakalo omkhulu enganeni yakho. Kodwa-ke, ukuphuza i-caffeine eningi kakhulu kungandisa ingozi yokukhulelwa kwesisu nezinye izinkinga. Ngakho-ke nciphisa ukudla kwakho, noma ushintshele eziphuzweni ezingenayo i-caffeine.
• Izifo ezithwalwa ukudla: Izifo ezifana ne-Listeriosis kanye ne -Toxoplasmosis zingaba yingozi empilweni yengane, zibangele izinkinga zempilo noma ukuphuphuma kwesisu. Ngakho-ke,
• Ungadli inyama, inhlanzi, noma amaqanda angaphekiwe kahle.
• Gwema ubisi olungaphekwanga kanye nemikhiqizo yobisi (ezinye izinhlobo zoshizi).
• Geza imifino nezithelo kahle ngaphambi kokudla.
• Ungasiki ukudla okuphekiwe ngemimese noma amabhodi okusika athinte inyama eluhlaza.

Uma usuvele udle ukudla neziphuzo ezinjalo eziyingozi ungaqapheli, ungakhathazeki kakhulu ngakho manje. Zigweme isikhathi esisele. Uma unokungabaza okukhulu, khuluma nodokotela wakho.

Ingabe kuhle ukudla inhlanzi? Hlobo luni lwenhlanzi okufanele uludle?

Izinhlanzi kanye ne-shellfish kuyisengezo esinempilo kakhulu ekudleni kwakho ngesikhathi sokukhulelwa ngoba ziqukethe ama-omega-3 fatty acids . Zibuye zibe namaprotheni amaningi kanye namafutha agcwele aphansi.

Kodwa-ke, ezinye izinhlobo zezinhlanzi zinamazinga aphezulu e-mercury . Isibonelo, i-shark, i-swordfish, i-king mackerel, i-tilefish, i-orange roughy, kanye ne-bigeye tuna. Le mercury ingalimaza ukukhula kobuchopho bomntwana esibelethweni.

Ngakho-ke uma udla ukudla kwasolwandle, khetha izinhlobo ezahlukene zezinhlanzi kanye nezimbaza. Futhi unciphise ukudla kwakho kube ama-ounces angu-12 (cishe amagremu angu-340) ngesonto. Lokho cishe kuyiziphako ezimbili. Nazi ezinye zezinhlanzi ezingenayo i-mercury futhi eziphephile ukudliwa:

• Inhlanzi eyikati
• I-Pollock
• Ama-clams
• I-Tilapia
• Uhlobo lwenhlanzi
• I-shrimp

Kuthiwani nge-tuna ekheniwe? Kunemibono ehlukene ngale ndaba. Eminye imibiko iphakamisa ukuthi i-tuna ekheniwe ingase ibe ne-mercury eningi kunalokho obekucatshangwa ngaphambili, ngakho-ke kungcono ukunciphisa ukudla kwakho i-tuna ekheniwe ngenkathi ukhulelwe noma uzama ukukhulelwa.

Uma abangani bakho noma izihlobo zakho zidla izinhlanzi ezibanjwe emfuleni noma echibini, zinciphisele ekudleni okukodwa futhi ugweme ukudla ezinye izinhlanzi ngalelo sonto. Ngoba asazi ukuthi ingakanani i-mercury ekuleyo nhlanzi.

Uma uneminye imibuzo mayelana nokudla izinhlanzi, khuluma nodokotela wakho.

Yini oyenzayo ngezinto ezinjengokuqunjelwa, izinhlungu zesisu, kanye nesicanucanu?

Kuvamile ukuzwa ukungakhululeki okuncane okufana nalokhu ngesikhathi sokukhulelwa. Ungakhathazeki, kunezinto ongayenza ngazo.

Izixazululo Zokuqunjelwa

Ukuqunjelwa kungabangelwa yi-iron etholakala kumavithamini akhulelwe kanye nezinye izici. Ngakho-ke zama ukudla ukudla okune -fiber eningi kunangaphambi kokukhulelwa. Zibekele amagremu angu-20-30 e-fiber ngosuku. Imithombo engcono kakhulu ye-fiber yile:

• Izithelo nemifino emisha
• Isinkwa se-bran, okusanhlamvu, ama-muffin

Buza udokotela wakho ngaphambi kokusebenzisa amaphilisi e-fiber, iziphuzo, noma eminye imikhiqizo ene-fiber ephezulu ngaphandle kweseluleko sezokwelapha. Ungasebenzisi imithi yokuhlanza isisu ngaphandle kokuthi udokotela wakho akutshele ukuthi wenze kanjalo. Izinto ezifana ne-castor oil nazo azilungile, njengoba zinganciphisa ikhono lomzimba lokumunca izakhamzimba.

Uma ukuqunjelwa kuyinkinga, udokotela wakho angase akunikeze umuthi wokuthambisa indle. Qiniseka ukuthi uphuza amanzi amaningi njengoba ukhulisa ukudla kwakho i-fiber, ngaphandle kwalokho ukuqunjelwa kungase kube kubi kakhulu.

Enye yezindlela ezinhle kakhulu zokuvimbela ukuqunjelwa ukuzivocavoca umzimba. Phuza amanzi amaningi phakathi nosuku phakathi kokudla. Lokhu kuthambisa indle futhi kusize ukuthi idlule ohlelweni lokugaya ukudla kalula. Ngezinye izikhathi ukuphuza itiye elishisayo, isobho, noma umhluzi nakho kungasiza. Futhi, gcina izithelo ezomisiwe ziseduze.

Yini oyenzayo ukuze unciphise igesi esiswini sakho?

Abanye besifazane abakhulelwe babhekana nesilungulela kanye nokuqunjelwa ngemva kokudla i-broccoli, isipinashi, i-cauliflower, kanye nokudla okuthosiwe. Uma lokho kwenzeka kuwe, gwema lokhu kudla bese uhlela ukudla okulinganiselayo. Iziphuzo ezine-carbon nazo zingadala igesi kanye nokuqunjelwa kwabanye. Kodwa kwabanye, kuthiwa zithulisa uhlelo lokugaya ukudla. Ngakho khetha okukufanele.

Ukuqeda isicanucanu

Ukucasuka kwasekuseni kuvame ukwenzeka ekuseni, kodwa kungenzeka nganoma yisiphi isikhathi sosuku. Uma uvame ukuzizwa ucasuka, yidla ukudla okuncane, okuthambile, okunamafutha amancane (isib. isinkwa esithosiwe, ama-cracker) usuku lonke. Abanye abantu bathola impumuzo ekudleni ukudla neziphuzo eziqukethe ijinja. Zama lezi zinto ukusiza ngesicanucanu:

• Ungayithathi i-vitamin yakho yokukhulelwa ungenalutho esiswini, yithathe kanye nokudla ebusuku nangaphambi kokulala.
• Uma uvuka ekuseni, yidla ukudla okulula okuncane (isib. i-cracker) ngaphambi kokuba uvuke.
• Ncama uswidi oqinile ohlafunwayo.

Ngamafuphi, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke ngithemba ukuthi lokho esikuxoxile kube nomqondo omkhulu kuwe. Kalula nje, ukunakekela ukudla kwakho ngesikhathi sokukhulelwa kubaluleke kakhulu kuwe nakumntwana wakho.

• Akukhona ukudla kakhulu, kumayelana nokudla izinto ezinempilo ngendlela efanele.
• Qiniseka ukuthi uthola izakhamzimba ezibalulekile njenge-folic acid, i-calcium, kanye ne-iron . Khuluma nodokotela wakho mayelana nokuphuza izithasiselo uma kudingeka.
• Gwema ngokuphelele izinto ezifana notshwala, ukudla okungaphekiwe kahle, kanye nenhlanzi ene-mercury eningi .
• Nciphisa i-caffeine.
• Uma uzwa ukungakhululeki okuncane njengokuphazamiseka kwesisu noma isicanucanu, ungesabi futhi uthathe izinyathelo ezifanele.
• Khuluma nodokotela wakho njalo uthole iseluleko esikulungele wena.

Sikufisela ngobuqotho ukukhulelwa okunempilo nokujabulisayo kanye nomntwana onempilo!

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